hands down whey!
with that being said, you could incorporate Full spectrum aminos in addition (it keeps you primed and more anabolic through out each day). i add extra Amino tabs to my whole food and protein shakes. sometimes i take them between meals and sometimes with meals. i have to say i noticed a rather impressive change in recovery and muscle growth! they are affordable and many athletes & bodybuilders add them for easy use & convenience as well. more importantly make food your passion (remember Food is extremely Anabolic), train hard & stick to the proven basics (then supplementation will enhance your goals/gains more effectively). for supps are just a part of the big picture!